EatSeeNutrition information: Parmesan
| Nutrient | Carbs 100 g | % RI* | Grated (1 tablespoon; 5 g) |
|---|---|---|---|
| Energy | 392 kcal1640 kJ | 20% | 20 kcal84 kJ |
| Fat | 25.8 g | 37% | 1.3 g |
| of which saturated fatty acids | 16.4 g | 82% | 0.8 g |
| Carbs | 3.2 g | 1% | 0.2 g |
| of which sugars | 0.8 g | 1% | <0.1 g |
| Fiber | 0 g | - | 0 g |
| Protein | 35.8 g | 72% | 1.8 g |
| Salt | 3.44 g | 57% | 0.17 g |
| Water | 29.2 g | - | 1.5 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in Parmesan?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grated (1 tablespoon)5 g | 20 kcal | 1.8 g | 0.2 g | 1.3 g |
| Pasta serving15 g | 59 kcal | 5.4 g | 0.5 g | 3.9 g |
| 100 g | 392 kcal | 35.8 g | 3.2 g | 25.8 g |
Vitamins and minerals
Per 100 g, Parmesan is highest in calcium (148% RI), phosphorus (99%), and vitamin B12 (48%). We show nutrients that provide at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 92 mg | 5% |
| Calcium | 1184 mg | 148% |
| Magnesium | 44 mg | 12% |
| Phosphorus | 694 mg | 99% |
| Iron | 0.8 mg | 6% |
| Zinc | 2.8 mg | 28% |
| Selenium | 22.5 µg | 41% |
| Vitamin B1 (thiamin) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.33 mg | 24% |
| Vitamin B6 | 0.09 mg | 6% |
| Folate | 7 µg | 4% |
| Vitamin B12 | 1.2 µg | 48% |
| Vitamin A | 207 µg | 26% |
| Vitamin D | 0.5 µg | 10% |
| Vitamin K | 1.7 µg | 2% |
Parmesan compared with other foods
Parmesan has the most calories per 100 g among the dairy products and eggs in our calorie chart. Here are foods in the dairy and eggs category with similar calorie counts (kcal per 100 g):
- Cream 18%198 kcal
- Feta264 kcal
- 30% cream292 kcal
- Camembert300 kcal
- Mozzarella300 kcal
- Tilsit cheese340 kcal
- Gouda cheese356 kcal
- Edam cheese357 kcal
- Parmesan392 kcal
Parmesan in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 3: kale chips with Parmesan
- 1500 kcal meal plan - day 3: chicken Caesar salad
- 1800 kcal meal plan - day 1: creamy cauliflower soup with Parmesan and pumpkin seeds
- 2000 kcal meal plan - day 6: spaghetti Bolognese
Recipes with this ingredient
- Creamy cauliflower soup with Parmesan and pumpkin seeds – about 363 kcal per serving
- Mushroom, pea, and Parmesan risotto - about 541 kcal per serving
- Kale chips with Parmesan – about 152 kcal per serving
- Chicken Caesar salad – about 512 kcal per serving
- Baked eggplant with tomatoes and mozzarella - about 426 kcal per serving
- Pasta with ricotta, spinach, and cherry tomatoes — about 584 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Cheese, parmesan, hard” (NDB 01033). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.